Meatloaf is a hearty comfort food that isn't always a comfort to your health. Adding shredded vegetables to the dish boosts the vitamin and fiber content and allows you to use less meat. Even lean hamburger should be eaten sparingly because of the fat content. With endless combinations of vegetables and all the variations on meatloaf recipes, it's easy to change the flavor profile to create something special out of what is sometimes a bland meal.
Types
Carrots, bell peppers and onions are common in many meatloaf recipes that call for vegetables, but don't be afraid to stray from the ordinary. Root vegetables are easy to shred and add bulk to meatloaf. Use parsnips instead of celery for a similar but nuttier flavor or sweet potatoes for a sweeter meatloaf. Grated zucchini and mushrooms, along with herbs such as oregano and basil, give meatloaf a Mediterranean flair. Carefully shredded chili peppers add a spicy kick, while shredded greens, such as spinach or kale, add nutrients and flavor. If you use chard, grate the stems and use them along with the leaves.
Method
There are two schools of thought on adding vegetables to meatloaf: raw and cooked. Each has advantages, and your only consideration should be personal preference. Raw vegetables will cook along with the meatloaf but some may retain a little crunchiness, such as carrots and leeks. Softer vegetables, such as zucchini and mushrooms, cook perfectly well with the meat. Sauteing vegetables before adding them to your meat mixture results in a deeper flavor. Caramelize onions and peppers before adding them to the mix for sweetness. Let cooked vegetables cool before adding them to the meat.
Nutrients
Ground beef with a fat content of 15 percent contains 200 calories and 12 grams of fat in each 3-ounce serving. The meat contains no fiber, so adding vegetables is an opportunity to add fiber to your meal. A diet high in fiber helps lower cholesterol levels and protect against diabetes. A 1/2-cup serving of parsnips contains 3 grams of fiber, or 12 percent of your daily needs. Beef doesn't contain vitamins A or C, but a 1/2-cup serving of carrots provides 270 percent of your recommended intake of vitamin A, while a 1/2-cup portion of yellow bell peppers offers up 230 percent of the vitamin C you need daily.
Tips
Mix ground beef with lean, white meat ground turkey to lower the fat content of your meatloaf. Ground turkey tends to be drier than ground beef, so the addition of vegetables adds moisture as well as flavor. Yellow squash helps keep meatloaf moist, and mushrooms add a richer flavor to a lean loaf. Use tomato sauce flavored with herbs and spices to top your meatloaf, rather than ketchup, which is often high in sugar. Paprika and cumin add smokiness and zest to a meatloaf topping.
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